Strength and Stamina After 50: Senior Fitness Tips

by Barry Hill
Closeup of a woman's hands as she lifts weights into the air

“If you snooze, you lose.”

“Move it, or lose it.”

You’ve probably heard these clichés countless times, but they begin to carry a note of warning as we enter our second fifty years of life.

As we age, our bodies begin to deteriorate if we don’t condition them: Bones become more brittle, muscles shrink, and our ligaments and other working parts don’t bounce back from injury as quickly as they used to. Some of this is just part of getting older, but we can do a lot to stave off some of the effects of aging, to live a longer, healthier “next fifty.”

Here are some senior fitness tips to help improve your strength and stamina!


View this post on Instagram


A post shared by Food&Fitness 4 A Vibrant Life (@kickingassafter50) on

Do Something Every Day

Even if it’s just going for a walk around the block, set some time in your schedule every single day to move and be active. Fitness trackers are a great tool to help make sure you’re moving every day, since they can alert you throughout the day if you haven’t taken enough steps.

Mix It Up

You will likely get bored quickly and fall short on your workout routine if all it entails is a daily trip to the treadmill at the gym. Mix up your fitness regimen with a variety of movement-heavy activities, such as climbing stairs, water aerobics, yoga, cycling, dancing, tennis, Zumba, or even gardening.

The best thing you can do for yourself is find activities that you actually enjoy, so that working out is something you look forward to doing. If you currently dread doing your daily workout, change it!

Make It Social

Exercising with others can give your workouts a boost in a couple different ways: First, social workouts can be more fun, giving you extra incentive to follow through. And second, you’ll be surrounded by people who can hold you accountable and support you in your fitness goals.

You might schedule a weekly workout with friends, sign up for a fitness class, or even join a local sports league. Watching your grandkids regularly is another great option. Whatever you plan for your time together, they’re sure to be full of energy, and you’ll have to work to keep up!

Don’t Be Afraid of Weight Lifting

Weights aren’t just for the high school jocks or body builders! Weight lifting is an excellent way for people of all ages and fitness levels to build strength and condition healthier bodies. You can start small to increase your strength by training with resistance bands, and then move up to weights when you feel more comfortable.

[Related: Weight Training Tips After Age 50]

Focus on Heart Rate

Blood pressure becomes a bigger concern as we age, so give your heart the exercise it needs to stay healthy. Build your stamina by doing endurance activities for at least 30 minutes most days of the week. Endurance activities are exercises that keep your heart rate and breathing up for a longer period of time (such as jogging or cycling).

[Related: Easy Exercises to Reduce Blood Pressure and Improve Circulation]

Remember Your Muscle Groups


View this post on Instagram


Bi’s Tri’s & Back!! ? • Grab your dumbbells (I challenge you to go heavy) and do this upper body Bicep, Tricep, and Back workout ?? • 1️⃣Standing Bicep Curls – Down for a slow 3 count and up fast for 1 count 2️⃣Alternating Hammer Curls 3️⃣Tricep Kickback 4️⃣Overhead Tricep Extensions 5️⃣Single Arm Tricep Kickback 6️⃣Dumbbell Lat Row 6️⃣Overhead Pull with Straight Leg Raises Swipe (arrow arrow) to see each exercise broken down. _____________________________________ ** Equipment: Heavy Set of Dumbbells and a Yoga Mat _____________________________________ WORKOUT: Perform each move for 30 seconds, pushing for maximum reps during those 30 seconds. You will notice the first 2 exercises are focused on biceps, the next 3 exercises are triceps, and the last 2 are focused on the back. I have sequenced these moves like this on purpose – to bring each muscle group to failure!! This workout is meant to challenge targeted muscle groups!! Maintain proper form throughout all exercises and know that you can always modify or choose a lighter set of weights allowing you to stay in the exercise a little longer! . . Repeat the circuit 2-3 times!! READY SET MOVE!!!!! . . #workoutvideo #workoutideas #strengthtraining #workoutforwomen

A post shared by Get Healthy U TV (@chrisfreytag) on

As you build strength by lifting weights or other activities, make sure to work on each of your major muscle groups, not just one! A good rule of thumb is to do exercises (such as weight lifting) to build strength at least two times each week per muscle group, and to alternate the muscle groups you are working out (don’t target the same group two days in a row).

Have your own tips for maintaining your strength and stamina after 50? What works for you? Share your story with us!


Featured image via TONL

You may also like

1 comment

padrig mclaughlin January 29, 2019 - 11:20 pm

been looking for a good workout just turned 59

Comments are closed.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More